The key ingredients for success!

Nutrition Planning and

Race Strategies for Mountain Bikers

Allan Laframboise Bike for Bender, CEO XC/Endurance Mountain Biker allanlaframboise@hotmail.com

What are we going to talk about?

1.  Good Nutrition 2.  Training Nutrition 3.  Race Strategies 4.  Top 10 mistakes! 5.  Your race plan

What do they all have in common?

Training Plan Nutrition Plan

Race Plan

Training Plan Nutrition Plan

Race Plan

Why is nutrition important?

•  Fuel – speed, endurance and strength •  Muscle repair and building •  Better concentration •  Stronger immunity •  Feel better

What is good nutrition?

Balanced!

What is a training nutrition plan?

1.  Eating a variety of nutritious foods 2.  Meeting the energy needs of training 3.  Drinking adequate amount of water

You are an athlete. You should be thinking about good nutrition every day.

Carbohydrates

•  Primary source of fuel •  Energy is stored as glycogen •  Limited storage in muscles and liver – Lack of = Fatigue, Use protein – Too much = Gain weight

•  All natural (not refined) are the best!

50 – 75% of the food on your plate should be carbohydrate sources. Whole wheat, pasta, beans, fruits, vegetables, yoghurt…

Nutritious Carbohydrates

•  Good sources –  Rice, pasta, cous cous –  All fruits and veges (best) –  Whole grains, cereals –  Bread, muffins, crumpets –  Legumes –  Milk, low fat yoghurt –  Potato, corn –  Rice cakes, biscuits, pancakes, scones

•  Other –  Sugars, jam, fructose, glucose, soft drinks…

How many carbs for exercise?

•  Example –  Intermediate intensity 60 g/hr – High intensity 60-90 g/hr

•  Watch the sugars!

For 60–90 min events, it’s best to replenish carbs. Sports drinks, gels, chews…

Protein

•  Supports body and muscle growth •  Essential for repair and recovery •  Provides some energy (<5%) •  Low protein – Lack of growth & recovery, sore, tired

•  Approximately 0.5-1g/lb/day

25-33% of the food on your plate should be protein sources Fish, poultry, lean meat, eggs, soya beans, legumes, nuts

How do you get 10g protein? •  2 small eggs •  Low fat milk or soy milk •  2 slices of cheese •  Greek Yoghurt •  Lean meat poultry •  Sea food •  4 slices of bread •  Nuts •  Tofu •  Beans •  Lentils

Fats and Fatty Acids

•  Small amounts are essential – Strong immunity, anti-inflammatory – Strengthens cells

•  Natural, unrefined oil fats are good •  Chemically altered are not good – hydrogenated/trans fats – corn oils or anything deep fried

5% of the food on your plate should be healthy fats sources Fish, olive oil, avocado, pumpkin/sunflower seeds, nuts

Hydration

•  Water is essential! •  Transport blood, oxygen and nutrients

to muscles •  Essential for chemical reactions •  Lubricates muscles and joints •  Helps recovery

How much water daily?

•  Average recommended per day – 100 lbs (50 – 100 oz = 6 – 8 glasses) – 150 lbs (75 – 150 oz = 8 -10 glasses) – 185 lbs (92 – 185 oz = 10 -12 glasses)

•  Consumption will vary for everyone!

If you are thirsty, it’s already too late! Drink 6-8 glasses minimum!

How much water for exercise?

•  Example – 1-2 hr before (2 glasses approx. 8-16 oz) – Before event (1 glass) – During Every 15 minutes (take in 4-8 oz) – After event (2-3 glasses)

Average water bottle is 16-20 oz. How much will you need for a 1.5 hr event?

Electrolytes

•  Minerals that help balance fluids and electrical functions

•  Helps muscles (cells) function •  Sodium, Calcium, Magnesium, Potassium…

•  Sources – Soup, milk, olives, tomatoes, bananas,

sweet potatoes, nuts, beans

60 minute event – balanced diet is all you need 60-90 minute event – need supplement (sports nutrition drink)

Electrolyte Sports Drinks

•  Carbohydrates •  Protein •  Fats •  Water •  Electrolytes

Nutrition Summary

Balancing your plate is the easiest way to balance nutrition!

Training Plan Nutrition Plan

Race Plan

Race Planning

•  Start with a season plan •  Week before event – critical! – Balance exercise, recovery & nutrition – Bike maintenance – Race strategy – School projects, work…

Being prepared will put you in front of your competition on race day.

The Week before!

Week Before Plan

•  Sat or Sun – last extra hard ride •  Mon - Fri - Balance riding and recovery •  Eat well •  Stay hydrated •  Get projects done early in the week •  Make a list!

Better to be “well rested” than “well ridden”.

Two Days Before (Thursday)

•  Good day to take off to recover •  Check your bike and gear •  Get your gear ready •  Rest •  Relax!

Try to rest two days before an event. Recovery is essential!

Day Before - Riding (Friday)

•  Pre-ride course or ride (<1hr) •  Get your heart rate up a little – Short-medium intervals (2-5 min) – Soft-pedaling is ok!

•  Study and memorize course – Start, passing, long climbs, dangerous…

•  Bike check

Pre-riding will give you a leg up on your competition. It will also help you plan your race strategy.

Don’t make any changes!

Day Before - Nutrition (Friday)

•  Hydrate – but not too much! •  Electrolytes •  Carbohydrates – little more •  Proteins – little less •  Eat small amounts throughout day •  Eat a little later in the evening

This is a very important day for nutrition. Do not overload on anything – stay balanced!

Hydration Test

Get lots of rest!

Race Strategy

•  What type of race is it? Priority #1, #2…

•  What are your goals for the race? – Stay with a competitor –  Improve your starts – Riding smooth – Focus on recovery

•  Be realistic

Work with your coach. Never roll up to the starting line without a plan.

Stick to the plan!

Bad days are ok!

Enjoy your race!

Nutrition - Morning before a “Long” Event (>90 min)

•  3hrs before, eat a healthy breakfast – Oatmeal, raisins, some nuts – Eggs, toast/bagel, peanut butter – Fruits – banana, oranges, peaches…

•  1hr before – Sip on a sports drink – Limited solid food items (must be digestible)

Fuel well before long events to prolong energy (glycogen) consumption. Limit simple sugars (high glycemic index).

Nutrition - Morning before a “Short” Event (60-90 minutes)

•  1-2 hrs before, eat light healthy breakfast – Cereal, oatmeal, raisins, some nuts –  Eggs, toast/bagel, peanut butter, yoghurt –  Fruits – banana, oranges, peaches…

•  1 hr before –  Sip on a sports drink –  Limited solid food items (must be digestible)

Eating (fueling your body) will give you energy. Less sugar and fiber will help prevent your stomach from getting sick.

Morning of the Race - Plan

•  Arrive plenty early (>2 hrs) •  Sign up, number plate •  Check bike (bolts, oil chain…) •  Get water and nutrition ready •  Get dressed •  Sip on water or a nutrition drink

Try to rest and relax. Go over your race strategy.

The Warm Up

•  Shorter race, longer warm up – 20 min race = 60 min warm up – 1-2 hr race = 30 min warm up

•  Longer race, shorter warm up – 3-5 hr race = 15 - 20 min warm up

Warming up is essential! Get a routine (20-30 minutes, few short intervals).

The Start

•  Nature break •  Line up 10 minutes before! •  Pick a good line •  Get in the right gear •  Deep breaths •  Relax

Stay focused on the race plan. Remind yourself to drink.

Execute your plan!

Race Tips

•  Races aren’t won at the start. Be safe! •  Balance your energy •  Drink every 15 minutes (climbs, flats…) •  Recover! •  Size up the competition…

The race doesn’t start until the last lap!

Follow the leaders

Test your competition

Avoid the sprint

Stick with the plan!

After Race

•  Drink water! •  Replace carbs & protein within 30 min – Peanut butter and banana sandwich – Yoghurt and fruit – Chocolate milk

•  Warm down 15-30 minutes

Water and nutrition replacement is essential immediately after race! You will recover faster and be stronger.

Top 10 Race Day Mistakes

1.  Road too much the week before 2.  Not recovered 3.  No race plan 4.  Didn’t execute race plan 5.  Didn’t warm up 6.  Started too fast 7.  Didn’t focus on recovering 8.  Didn’t maintain bike 9.  Changed something on your bike 10. Arrived late to event

Top 10 Nutrition Mistakes

1.  Unbalanced nutrition (fast food, soda…) 2.  Not eating enough before event (1-2hrs) 3.  Wrong foods (protein, fiber, sugar) 4.  Eating solid/undigestible food before race 5.  Wrong drinks - soft drinks, red bull… 6.  Experimenting 7.  Dehydrated 8.  Didn’t drink enough during event 9.  Mixed nutrition drinks to strong 10. Didn’t drink or eat after race

Nutrition and Race Plan Sat Sun Mon Tues Wed Thurs Fri Sat

Race Day

Training Hard Ride (race simulation)

Recovery Ride

Off

Spin Ups Tempo Ride

Off Bike & Gear Check

Pre-ride Race Strategy Rest

Warm-up Go over Strategy Execute!

Stretch and get lots of rest every day.

Nutrition Few extra, carbs protein & water

Few extra, carbs protein & water

Stay hydrated

Few extra, carbs & water

Good Breakfast Water+ Bottles Recovery

Eat balanced meals and drink adequate water every day.

Race Strategy

Type of Race: Priority #1 Goal: Top 5, podium

•  Manage the start •  Stay hydrated (drink) •  Evaluate competition •  Evaluate how you are feeling •  Try to pass on the top of climb #2

Athletes need to have a plan to be successful.

Training Plan Nutrition Plan

Race Plan

Homework: What is your plan for your next event?

Camp Tahquitz 6hr Challenge Aug 24-25th Angelus Oaks, Boy Scout Camp

Fundraiser for you guys! www.bikeforbender.com

Test your nutrition and race strategy!

Pop Quiz •  What is the key to a good nutrition plan? •  Why are carbohydrates and protein important? •  How long before a 60-90 min event should you eat? •  What should you eat? •  How will know if you are properly hydrated? •  How many ounces of water do you need for a race? •  Is Gatorade a good race drink? •  What is the most common mistake a racer makes:

–  The week before an event? –  The day before an event? –  The morning before the event? –  During the event? –  After the event?

•  Why is planning your race strategy so important?

More resources

•  http://www.hammer.com •  http://beta.active.com/nutrition/sports-nutrition-

guide •  http://livestrong.com

Thank you!

Allan Laframboise Bike for Bender, CEO

allanlaframboise@hotmail.com